A. Thruster
- 3-3-2-2-1-1
*From rack
*E2M
B. EMOM 20:
1) Max Wall balls (7/9)
2) 12/15 Calorie Echo bike
3) Max Toes-to-bar
34) 50 Double-unders
Train for change
A. Thruster
*From rack
*E2M
B. EMOM 20:
1) Max Wall balls (7/9)
2) 12/15 Calorie Echo bike
3) Max Toes-to-bar
34) 50 Double-unders
A. Power Snatch
Every 90 sec
Build in weight
B. 2 x 6 min AMRAP of:
Rest 2 mins between AMRAPs
A. Bench Press
Superset with 5 x reps of bent over row
E2.5M
B. For time:
Start each minute (including the 1st) with 5 burpees
Time cap: 10 mins otherwise score strict press reps completed
Finisher: 2-3 rounds
A. Press Complex
15 mins to build to heaviest complex from ground of:
1 x Push Press + 2 x Push Jerk + 3 x Split Jerk
B. EMOM 12
Score is total box jumps.
Ensure you pick a weight that allows for the push press to be completed unbroken.
Rx plus 35/50 where members can show that they can complete 7 push press (not push jerk) without issue. Remember there are 84 reps.
EMOM 30 (6 sets of each)
A. 10 mins to build to heaviest complex
B. 4RFT
4 Rounds
6 single arm KB/DB Press (each arm)
6 Box KB Row (each side)
1 hand on box in plank pulling KB from the floor – to work core and obliques)
EMOM for 8
3 C&J (35/50) + 6 Pistols
Rest 2 minutes
15-12-9
C&J (50/70)
Burpees Over Bar
(10min cap)
EMOM 10
1 x Split Jerk
Every 3 minutes for 15 minutes
400m Run
Max Push Ups
Score push-ups each round
Modified Version of CrossFit 2013 Regionals Workout 6
For Time:
The real version of this workout is as shown below, where you will note the heavier weight for Chest to Overhead & Front Rack lunges, along with the rest of the workouts completed by athletes over the 3 day competition.
At present (Friday) the fastest female time for this workout is 8.31 from Katrin Tanja Davidsdottir (Europe Region) and 8.11 by Josh Bridges (Southern California Region)
Also: Today we also welcome Coach Nick to the team at CFQ. Nick who hopefully you should all know holds his Cert III and IV in Fitness and has recently completed and passed his Level 1 CrossFit Accreditation. Nick will be helping out and starting the coach a few classes in the next few weeks under the watchful eye of our current coaches. He will then slot in to the coaching schedule, in particular offering to start up the highly requested Friday night classes.
Look out for changes to the timetable starting the first week in June!
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